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Dates vs. Pasta — In-Depth Nutrition Comparison

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Differences between dates and pasta

  • Dates have more potassium, copper, vitamin B6, vitamin B5, and magnesium, while pasta has more vitamin B1, folate, vitamin B2, and vitamin B12.
  • Dates' daily need coverage for potassium is 19% higher.
  • Pasta contains 5 times less vitamin B6 than dates. Dates contain 0.165mg of vitamin B6, while pasta contains 0.034mg.

The food types used in this comparison are Dates, deglet noor and Pasta, fresh-refrigerated, plain, cooked.

Infographic

Dates vs Pasta infographic
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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
7
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 31% 12% 58% 38% 69% 7.9% 27% 0.26% 34% 16%
Pasta
2
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 13% 1.8% 2.1% 43% 31% 15% 27% 0.78% 29% 0%
Contains more MagnesiumMagnesium +138.9%
Contains more CalciumCalcium +550%
Contains more PotassiumPotassium +2633.3%
Contains more CopperCopper +121.5%
Contains less SodiumSodium -66.7%
Contains more ManganeseManganese +17%
Contains more SeleniumSelenium +∞%
Contains more IronIron +11.8%
Contains more ZincZinc +93.1%
~equal in Phosphorus ~63mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Dates
7
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 1.3% 0% 1% 0% 13% 15% 24% 35% 38% 0% 6.8% 14% 3.4%
Pasta
5
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 0% 2% 0% 0% 52% 35% 19% 11% 7.8% 18% 0% 48% 0%
Contains more Vitamin CVitamin C +∞%
Contains more Vitamin EVitamin E +∞%
Contains more Vitamin B3Vitamin B3 +28.4%
Contains more Vitamin B5Vitamin B5 +221.9%
Contains more Vitamin B6Vitamin B6 +385.3%
Contains more Vitamin KVitamin K +∞%
Contains more CholineCholine +∞%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin B1Vitamin B1 +301.9%
Contains more Vitamin B2Vitamin B2 +127.3%
Contains more Vitamin B12Vitamin B12 +∞%
Contains more FolateFolate +236.8%
~equal in Vitamin D ~µg

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Dates
2
2% 75% 21%
Protein: 2.45 g
Fats: 0.39 g
Carbs: 75.03 g
Water: 20.53 g
Other: 1.6 g
Pasta
3
5% 25% 69%
Protein: 5.15 g
Fats: 1.05 g
Carbs: 24.93 g
Water: 68.56 g
Other: 0.31 g
Contains more CarbsCarbs +201%
Contains more OtherOther +416.1%
Contains more ProteinProtein +110.2%
Contains more FatsFats +169.2%
Contains more WaterWater +234%

Fat Type Comparison

Fat type breakdown side-by-side comparison
Dates
1
37% 41% 22%
Saturated fat: Sat. Fat 0.032 g
Monounsaturated fat: Mono. Fat 0.036 g
Polyunsaturated fat: Poly. Fat 0.019 g
Pasta
2
21% 18% 61%
Saturated fat: Sat. Fat 0.15 g
Monounsaturated fat: Mono. Fat 0.124 g
Polyunsaturated fat: Poly. Fat 0.429 g
Contains less Sat. FatSaturated fat -78.7%
Contains more Mono. FatMonounsaturated fat +244.4%
Contains more Poly. FatPolyunsaturated fat +2157.9%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Dates Pasta
Lower in Sugar ok
Lower in Cholesterol ok
Lower in Sodium ok
Lower in Saturated fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in minerals Equal
Rich in vitamins Equal

All nutrients comparison - raw data values

Nutrient Dates Pasta DV% diff.
Fiber 8g 32%
Fructose 19.56g 24%
Potassium 656mg 24mg 19%
Carbs 75.03g 24.93g 17%
Copper 0.206mg 0.093mg 13%
Vitamin B1 0.052mg 0.209mg 13%
Cholesterol 0mg 33mg 11%
Folate 19µg 64µg 11%
Vitamin B6 0.165mg 0.034mg 10%
Vitamin B5 0.589mg 0.183mg 8%
Calories 282kcal 131kcal 8%
Vitamin B2 0.066mg 0.15mg 6%
Magnesium 43mg 18mg 6%
Vitamin B12 0µg 0.14µg 6%
Selenium 3µg 5%
Protein 2.45g 5.15g 5%
Calcium 39mg 6mg 3%
Polyunsaturated fat 0.019g 0.429g 3%
Vitamin K 2.7µg 2%
Vitamin B3 1.274mg 0.992mg 2%
Zinc 0.29mg 0.56mg 2%
Manganese 0.262mg 0.224mg 2%
Iron 1.02mg 1.14mg 2%
Fats 0.39g 1.05g 1%
Vitamin A 0µg 6µg 1%
Choline 6.3mg 1%
Saturated fat 0.032g 0.15g 1%
Vitamin C 0.4mg 0mg 0%
Net carbs 67.03g 24.93g N/A
Sugar 63.35g N/A
Phosphorus 62mg 63mg 0%
Sodium 2mg 6mg 0%
Vitamin E 0.05mg 0%
Monounsaturated fat 0.036g 0.124g 0%
Tryptophan 0.012mg 0.065mg 0%
Threonine 0.043mg 0.134mg 0%
Isoleucine 0.049mg 0.197mg 0%
Leucine 0.084mg 0.348mg 0%
Lysine 0.066mg 0.097mg 0%
Methionine 0.022mg 0.079mg 0%
Phenylalanine 0.05mg 0.247mg 0%
Valine 0.071mg 0.217mg 0%
Histidine 0.032mg 0.103mg 0%

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Dates Pasta
Low Calories diet ok
Low Fats diet ok
Low Carbs diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
12%
Dates
15%
Pasta
Minerals Daily Need Coverage Score
29%
Dates
16%
Pasta

Comparison summary

Which food is lower in Sugar?
Pasta
Pasta is lower in Sugar (difference - 63.35g)
Which food is lower in Cholesterol?
Dates
Dates is lower in Cholesterol (difference - 33mg)
Which food contains less Sodium?
Dates
Dates contains less Sodium (difference - 4mg)
Which food is lower in Saturated fat?
Dates
Dates is lower in Saturated fat (difference - 0.118g)
Which food is lower in glycemic index?
Dates
Dates is lower in glycemic index (difference - 7)
Which food is cheaper?
Dates
Dates is cheaper (difference - $1)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.
Which food is richer in vitamins?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Dates - https://fdc.nal.usda.gov/fdc-app.html#/food-details/171726/nutrients
  2. Pasta - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169728/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.